German · Authentic-ish German
Currywurst
255 kcal a serving, against 774 for the traditional version. That is 519 kcal off, or 67%, with 18g of protein. Serves 4. 45 minutes.
What the traditional version is
Currywurst is a pork sausage, usually bratwurst or bockwurst, grilled or fried whole, then sliced and smothered in a thick, very sweet curried tomato sauce. It's always finished with a shower of curry powder on top. Proper ones come with a pile of crispy chips, salt and mayo.
What changed, and what each change costs
480g pork bratwurst swapped for 480g frankfurter-lean
Bratwurst are packed with fat. A lean frankfurter keeps the sausage situation under control and brings the protein up. It's not as juicy and has less snap when you bite in.
What it costs you. You lose that riot of pork fat that soaks into your sauce and gives good bratwurst its bounce. The lean frankfurter is no match for a proper German sausage, but it'll do the job.
No added oil for cooking the sausage
Sausages spit out enough fat as it is. Skipping the frying oil and grilling or dry-frying the frankfurters instead saves a few slips, and you won't miss it.
What it costs you. Less sizzle. You won't get the same crispy skin, but the sauce is so thick that you barely notice.
60g sugar cut down to 10g, and 400g tinned tomatoes up to 600g
Traditional curry ketchup is loaded with sugar. Upping the tomatoes and cutting the sugar means the sauce is much less sticky-sweet, but it's still got depth.
What it costs you. Kids will notice. It isn't that red carnival syrup you get from a street stall. It's a bit sharper - but you can taste the spices properly.
No chips or mayonnaise, add 400g sauerkraut
Chips turn this into a carbohydrate time bomb. Sauerkraut is the third move: it brings crunch and sharpness the plate desperately needs, and doesn't make you want to nap in a bus shelter.
What it costs you. Chips aren't chips. There's no way to pretend shredded cabbage is as fun as deep-fried potatoes. Stick with me - the sausage is the point.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 774 | 255 |
| Protein | 19.7g | 18g |
| Fat | 50.9g | 12.4g |
| Saturated fat | 14.1g | 2g |
| Carbohydrate | 62.1g | 19.8g |
| Protein per 100 kcal | 2.5g | 7.1g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish German prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. gluten, mustard, sulphites.
The method is in the book
Call it lunch you can face rather than street food at 2am after a night out and you'll be about right. The sausage is leaner and the sauce won't glue your teeth together. No chips is a loss, I'm not pretending otherwise, but you get to walk back to work without heart palpitations. If anyone asks where the chips went, blame me.
The quantities and the method for this dish are in Authentic-ish German, along with 54 more. It is not out yet. The swap kit is free in the meantime.